Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 31 days ending Jan 31, 2015:

	activity	#	time	miles		km		+m
	Walking	19	10:36:59	37.53	(16:58)	60.4	(10:33)	116
	Strength	8	3:59:00
	Jogging	9	2:50:34	17.93	(9:31)	28.85	(5:55)	288
	Snowshoe	4	1:58:30	6.96	(17:02)	11.2	(10:35)	170
	Stretching	10	1:26:00
	Massage	1	1:00:00
	Total	23	21:51:03	62.42		100.45		574
	[1-5]	23	20:51:03
averages - sleep:5.5

2:04

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Saturday Jan 31, 2015 #

Jogging (Treadmill) 26:00 4.65 km (5:35 / km) +46m 5:20 / km

Warm up jog (6mins) then 1 min on 1 min off routine (8x 8 m/m pace alt with jog) then cool down jog (5 mins).

Stretching 10:00 [1]

Legs with roller and hip drills.

Note

With an uncharacteristic piece of forward planning signed up for the NSG in July.

C • sure that gives enough time... 2

Walking 24:00 [1] 2.2 km (10:55 / km)

Reasonable out

Friday Jan 30, 2015 #

Walking 27:00 [1] 3.0 km (9:00 / km)

LT ramble- ahead of the curve?
http://well.blogs.nytimes.com/2015/01/21/stressed-...
Tracked down the original paper and others on the workplace productivity topic.

Thursday Jan 29, 2015 #

Walking 24:00 [1] 2.5 km (9:36 / km)

Back to LT walks in the frozen tundra (30F and bitter wind)

Jogging warm up/down 12:07 [2] 2.0 km (6:04 / km) +20m 5:46 / km

Walk to jog routine.

Stretching 10:00 [1]

Legs with roller

Strength 1:00:00 [2]

Re entry routine with hips ROM and lite core then legs (squats lunges no weight) then shoulders (flys presses etc) then cool down cats/cows, balance and hurdles.

Wednesday Jan 28, 2015 #

Walking 28:00 [1] 2.5 km (11:12 / km)
slept:6.0

Quick morning stroll then to airport.

Walking 25:00 [1] 2.4 km (10:25 / km)

Airport hiking. Delayed dep. due to heightened security given ISIS/hoax threats against Delta. Thorough search by DOT (men with mirrors on poles etc), which is, despite being a sign of the times, gratifying.

Tuesday Jan 27, 2015 #

Jogging (Treamill) 31:00 4.6 km (6:44 / km) +46m 6:25 / km
slept:5.0

Started at walk, went to jog and last k run getting up to 5:15 m/k pace

C • good start.... 2

Strength 16:00 [1]

Stretch, hip drills and core/abs

Monday Jan 26, 2015 #

Walking 1:00:05 [1] 5.2 km (11:33 / km)

Early arrival into LHR thanks to jet stream. Walking around CBG shakin the JL.

Note

Now 6 weeks post op and getting back on track (but not the Track:)
Happy with progress and about as good as I would have expected. No recurrence of scare episode.

Sunday Jan 25, 2015 #

Walking 30:00 [1] 3.2 km (9:22 / km) +40m 8:49 / km

Crips and crunchy on the trails. Almost a power walk.

Note

Fairly active day, 6.4 k 9500 steps. Good energy.
Packed, up and away for another flying visit across the pond.

Saturday Jan 24, 2015 #

Walking (Treadmill) 17:54 [2] 2.4 km (7:27 / km) +20m 7:10 / km

Started at walking pace and increase speed to jog (6mph) then down again. Stayed in the comfort zone.

Stretching 10:00 [1]

Legs with roller, hip drills and misc. clams

Walking 20:00 [1] 1.8 km (11:07 / km)

Sunny and warmish (feel bad for the XC skiers- drove through Theo. Wirth today and things looked a bit grim).

Friday Jan 23, 2015 #

Snowshoe 24:00 [3] 2.5 km (9:36 / km) +40m 8:53 / km

New pair of snow shoes arrived and went out to test drive. Barely enough snow on the ground to justify but what the heck!

Thursday Jan 22, 2015 #

Note

Have been keeping a separate track of medical/surgical related stuff so as not to bore/offend fellow AP users. Anyhow several days symptom free, modest level of daily walking (about 2.5 k per day however barely into zone 1 so not worthy of tracking here). Plus busy week, surviving a fairly arduous patent case deposition and cross exam.

Wednesday Jan 21, 2015 #

Strength 50:00 [2]

Light session with range of motion drills, stretchy bands and stretching to finish

Thursday Jan 15, 2015 #

Note
(rest day)

Back to work but taking things easy. Not sure I can identify any specific precip sting factor other than what I experienced is a known occurrence- the magnitude and temporal delay surprised me.

Wednesday Jan 14, 2015 #

Note
(rest day)

Had a post op set back overnight (will not describe) and consequently will rest up for next 24 hours in the hope that things will resolve. Trying to stay cool, calm (Carry on!) and collected despite the inevitable scare factor.

C • sorry to hear that - best o... 8

Note

Relieved that things settled down over night short of becoming a urological/medical emergency

Tuesday Jan 13, 2015 #

Walking 24:00 [1] 2.5 km (9:36 / km)

Relatively warm LT at 10F, almost overheated with layers.

Snowshoe 27:00 [2] 2.5 km (10:48 / km) +40m 10:00 / km

Took advantage of the milder conditions for a twilight amble in the woods. Dressed a bit lighter and was fine.

Monday Jan 12, 2015 #

Walking 23:00 [1] 2.4 km (9:35 / km)

Jogging warm up/down (Treadmill) 14:40 [2] 2.5 km (5:52 / km) +25m 5:35 / km

Gentle session

Strength 10:00 [2]

Hips and core

Stretching 5:00 [1]

Legs with roller

Sunday Jan 11, 2015 #

Walking 35:00 [1] 3.0 km (11:40 / km)

A real easy day- very easy to burn the candle at both ends!

Saturday Jan 10, 2015 #

Snowshoe 35:00 [2] 3.2 km (10:56 / km) +45m 10:13 / km

Low on energy/motivation, but needed fresh air. Relatively balmy at 16F

Friday Jan 9, 2015 #

Jogging (Treadmill) 21:31 4.0 km (5:23 / km) +40m 5:07 / km

FPV and continuing artic conditons warranted indoors effort.
Half mile warm up then 2 miles of 1 min on 7:30 pace(9x), 1 off jog (16:50)

Walking warm up/down 14:00 [1] 1.6 km (8:45 / km)

Overall 9800 paces and 7.6 k for the day. Bit tired now.

Stretching 11:00 [1]

Legs with roller and hip drills.

Thursday Jan 8, 2015 #

Walking 27:00 [1] 2.5 km (10:48 / km)
(rest day)

Easy day, ready for some interval type work tomorrow?

Strength 18:00 [2]

Got 3 or so inches of white fluffy stuff this afternoon.

Wednesday Jan 7, 2015 #

Walking 35:00 [1] 3.0 km (11:40 / km)

Without risk of frostbite

Jogging warm up/down (Treadmill) 11:24 [3] 2.0 km (5:42 / km) +20m 5:26 / km

Starting slow and ramping up.

Stretching 6:00 [1]

Legs with roller

Strength 45:00 [2]

First session back with trainer, focused on range of motion, posture, good form, isolating muscle groups and not placing undue strain on abs.
3x12-15 of:
Lower- deep squats and lat squats with TRX
Ham curls (70), quad curls (60)
Upper- rows (60), pull downs (60), presses (60), flys (50)
Core- hydrants, super mans, reverse crunches, upper crunches
Cool down- cats/cows, Childs pose
Solid but didn't overdo it.

Tuesday Jan 6, 2015 #

Walking 30:00 [1] 2.5 km (12:00 / km)

Amazing how far you can go inside. Checked out new addition with new office including a very cool 55" touch screen giant iPad

Jogging (Treadmill) 22:54 4.0 km (5:44 / km) +40m 5:27 / km

Brr outside, packed inside. Warm up 1 km then 6 x 1:30 work at 8:30 pace alternating with 1 min jog just to break things up. Extended range a tad and no adverse effects. Pulse peaking around 150 but starting to settle under load.

Stretching 12:00 [1]

Hip drills

Massage 1:00:00 [0]

Monthly tune up time again.

Monday Jan 5, 2015 #

Walking 35:00 [1] 3.0 km (11:40 / km)

All indoors. Just couldn't face another polar vortex day. Full day back at work went OK energy wise.

Stretching 5:00 [1]

Legs with roller.

Strength 20:00 [2]

Core, abs and arms. Sit ups (upper, lower and lateral), dead bug, planks (F,L,R) bridges, bis, tris, Delts, shoulder presses and push ups. Keeping core engaged without putting to much strain on abdominal scars. Beginning of 4th week post op.

Sunday Jan 4, 2015 #

Walking 27:30 [1] 2.85 km (9:39 / km) +40m 9:01 / km

Common sense prevailed. Slept in and took a walk in the woods. Some sun but windy and -1F, so cold cheeks.

Walking 23:00 [1] 2.0 km (11:30 / km)

Out and about. 8000 steps for the day.

Saturday Jan 3, 2015 #

Jogging (Treadmill) 20:48 3.5 km (5:57 / km) +35m 5:40 / km

Mild enough to be outside, however preferred the control and hence discipline of the treadmill. Joined the New Year's resolution crowd and broke in some new Ravennas. First mile 10m/m with second around 9:05 m/m. Woo such speed :)
Lungs good, but pulse a tad on the high side for effort (hit 150). Still at POD19 probably only just eliminated the remains of the lipophilic anesthesia agents. Otherwise feel the recovery is going well.
Tempted to run a 600m TT at an indoor meet (St Thomas) tomorrow, but that will be premature and result likely disapointing - wouldn't want to see anything over 2:00)

Stretching 12:00 [1]

Legs with roller and hip drills, bridges and clams (latter 2 exes apparently good supplement for pubococcygeus et al).

Walking 28:00 [1] 2.4 km (11:40 / km)

Temps ok to walk the dogs (even though they love the cold I don't walk them below 20F or above 80F)

Note

And on the subject of dogs that love frigid temps ...

Schweizer Erbe - handarbeit von Mutti

C • Photogenic pooch 8

Note

10.5 km and 13,700 steps for the day without need for an afternoon snooze.

Friday Jan 2, 2015 #

Walking warm up/down (Treadmill) 14:30 [1] 1.6 km (9:04 / km) +16m 8:38 / km

Half mile before and after jog

Jogging warm up/down (Treadmill) 10:10 [2] 1.6 km (6:21 / km) +16m 6:03 / km

A mile jogeroo. Felt Ok but not going to push it yet

Stretching 5:00 [1]

Legs with roller- things have stiffened up a bit

Strength 20:00 [2]

Hip drills then 3x12 easy core with bridges, ham curls, planks (1 min) then upper body with bi, tri and rows, finishing with walking lunges (all3x12)
Short and sweet - following a program of low volume and hopefully consistency.

Walking 30:00 [1] 2.75 km (10:55 / km)

Ending the day at 11,000 steps and 8km

Thursday Jan 1, 2015 #

Walking 35:00 [1] 3.1 km (11:17 / km)

POD 17 and going pretty well.

Snowshoe 32:30 [2] 3.0 km (10:50 / km) +45m 10:05 / km

Petty mild out. Just cruising along happily doing some Kegels.

Note

As a physician I believe I learnt to ask the right questions and apply (or not) evidence-based Medicine. As a patient I am learning the things they don't tell you. Knowledge with context is empowering. I might have to write a book.......

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